02/10/2017

Angelino CrossFit – CrossFit

CORE

A. CORE: 6-Minute Tabata (20-seconds work/10-second rest) – Begin the STRENGTH immediately after.

Metcon (No Measure)

Minute 1&2: Straight Leg Sit-Ups

Minute 3&4: Bicycles

Minute 5&6: Supermans

STRENGTH

B. STRENGTH: Take 15-minutes or less to complete the following.

5×5 Back Squats – Starting at 50% and increasing each round. **Record heaviest lifts in Wodify!**

Back Squat

WOD

C. WOD: Total Reps

Metcon (AMRAP – Reps)

11-Minute AMRAP

0:00-1:00 Hand Release Push-Ups

1:00-4:00 Jump Rope (Rx+ Double Unders)

4:00-6:00 Pull-Ups (Rx+ No Band)

6:00-9:00 Jump Rope (Rx+ Double Unders)

9:00-11:00 Hand Release Push-Ups

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